1 November 2014

*Foundations at 0830. Class at 10. Hope everyone had a fun and safe Halloween. Feel free to wear your costumes today to WOD in!**

WOD

Teams of 2:

50 Deadlifts (315/205)(275/185)(225/155)

50 Box Jumps (30/24)(24/20)

35 Clean and Jerk (185/125)(155/105)(135/95)

35 Burpee Pull-Ups

20 Thrusters (135/95)(115/75)(95/65)

20 Muscle Ups

Halloween Wod-31 Oct 14

**NO 1730 class!**

WOD

100 double unders 

then

5 Rounds of:

5 Back Squats (225/155)(185/135)(155/105)

10 Burpees

15 KBS (1.5/1)

then 

100 double unders

Warm up

4 rounds of Cindy

This is not for time. Efficient movement throughout. This is a warm up to the work out.

Lumberjack 20 coming up on 15 November!

On 15 November, we will be hosting Lumberjack 20 as our Saturday WOD. 

“Lumberjack 20“
20 Deadlifts, 275/190 
Run 400m
20 KB swings, 2/1.5
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 Pullups, Chest to Bar
Run 400m
20 Box jumps, 24″/20″
Run 400m
20 DB Squat Cleans, 45/30 each hand 
Run 400m

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The WOD will begin at 1000 and we will be having a potluck social after. Sign ups for the potluck will be on Facebook. If you don't use Facebook, but want to participate in the potluck, please contact a coach or email centurioncrossfit@gmail.com

As many of you know, we are a nonprofit affiliate and purchase our own equipment for the box. We are planning to purchase some additional equipment in the near future, so anyone attending Lumberjack 20 and the potluck is encouraged to donate to support the box. $10 is suggested, but any donations are appreciated!

30 Oct 14- Thursday

WOD

Run 1 Mile

50 thrusters (95/65)(75/55)(65/45)

Run 1 Mile

Warm up

runners lunge and  leg swings

15 goblet squats

25 kbs (light weight)

50 jumping jacks

25 kbs

15 goblet squats

29-Oct-14 Wednesday

**0900 class will be at 0830 tomorrow**

WOD

Crossfit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees

30 Snatch (75/45)(65/35)(45/25)

30 burpees

30 Snatch (135/75)(115/65)(105/45)

20 burpees

30 Snatch (165/100)(145/85)(125/65)

10 burpees

Max rep Snatch (210/120)(185/105)(165/95) scale further if needed

Warm up

3 RNFT

100m row

5 kbs

5 behind the neck push press

5 ohs

28 Oct 2014- Tuesday

**all classes**

WOD

5 Rounds

1 min at each station for max reps:

Row for Calories

Double Unders

Hollow Rocks or Toes to Bar

Warm Up

Run 400m orRow 500m

3 Rounds for Quality

10 supermans

5 pull ups

10 air squats

 From Barbells for Boobs in Temple this past Saturday. Spot the Centurions!

Monday 27 October

Sorry for the late post...all classes today

Warm up:

Row 500 m/Ruun 400m

Deep runners lunge (down & back)

10x junkyard dog

10x front squat (pvc)

10x push press (pvc)

Wod

Clean & jerk

Find your 1 rep max

1-1-1-1-1-1-1

Saturday 25 October 2014: Barbells for Boobs

No 1000 class today! We are participating in Barbells for Boobs at Horny Toad Harley Davidson in Temple!

Event starts at 0900 and you can register up until 1100 to participate.

WOD

Grace

30 clean & jerks for time (135/95)

Friday, 24 October 2014

WARMUP

400m run

3 rounds

10 situps

10 lunges

Burpee broad jump (down and back)

WOD

100 Back Squats (95/65)

Each Minute do 12 Sit-ups

Thursday, 23 October 2014

 

WARMUP

400m Run/500m Row

10 Pushups

10 Burpees

10 Lunges

High Knees down and back

Butt Kicks down and back

20 single unders

 

 

 

WOD

30 Minutes- Focus is on Consistent Movement and Quality

Run or Row 400 Meters or Airdyne .5 Miles

10-15 Perfect Push-ups or 5-10 Kipping Handstand Push-ups

75 Single Unders or 20 Lateral Jumps Over Bar

15-30 L-Sit or L-Hang

(You can switch the movement each round- Example: Round 1 you could do 15 push-ups, Round 2 you could do 5 Handstand Push-ups, etc)

 

 



Wednesday 22 OCT 2014

 

 

 

 

 

Warm-up:

Row 500m/Run 400m

walking lunges down and back

butt kicks down and back

10 kip swings

TABATA Jump Rope with High Knees

 

Work up to Power Clean weight

 

 

 

WOD

“Luke”

AMRAP 5 Minutes

4 Power Cleans (155/105)

24 Double Unders

10 Pull-ups

Tuesday, 21 October 2014

 

 

WARMUP

Run 400m/Row 500m

10 Strict Press (PVC)

10 Push Press (PVC)

10 Push Jerk (PVC)

10 Pushups

10 Airsquats

10 Walking Lunges

 

 

WOD

Push Jerk- Every 2 Minutes  for 20 Minutes do 3 reps for max load

 

Post: 3 sets AMRAP Ring Push-up / 3 Sets of Strict Knees to Elbows

 

 

 

 

Can you Jerk as much as Lauren Fisher?

Monday, 20 October 2014

 

 

**1700 Tomorrow (20 OCT) is the deadline to sign up for Barbells for Boobs!***

 

WARMUP

400m Row

Butt Kicks

High Knees

10 Air Squats

10 Pass Through

10 Around the World

 

 

 

 

WOD
“Fight Gone Bad”

3 Rounds

Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row for Calories

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

 

 

 

Jose "beard power" Squats

Saturday, 18 October 2014

Teams of 2 complete the following:
10 Rounds
5 HSPUs
10 Toes 2 Bar
15 Jumps over Box
Alternate rounds back and forth until each person completes 10 rounds

Barbells for Boobs

Barbells for Boobs is fast approaching, so if you are signed up and participating please let us know...

* We need to know names & weights *

 We also need to know if anyone is wanting to participate in the survivor heat or heavy Grace (225/135)

Friday, 17 October 2014

WOD:
Row 1000m
20 Muscle Ups
10 Overhead Squats (175#/115#)

Thursday, 16 October 2014

Accumulate the following work in any order:
50 Shoulder to Overhead (pick your weight)
50 Ring Rows
50 Box Jumps (pick your height)
50 OH Lunge (pick weight)

Post:
https://m.youtube.com/watch?v=ACAz6HFj1xE

Wednesday, 15 October 2014

Back Squat
1-5-1-10-1-15
Vary the loading so that you are challenged by each set. DO NOT be afraid to fail!

Tuesday, 14 October 2014

Tomorrow 0530 will be welcoming back the lovely Nicole Harp

"Bradshaw"
10 RFT
3 HSPUs
6 Deadlifts 225/165#
12 Pull-ups
24 Double-Unders

Monday, 13 October 2014

Tomorrow's class will be held outdoors and at noon only!

5 RFT
10 Tire Flips
Run 200m

Cash out: 50m burped tire flips

Saturday, 11 October 2014

Team Centurion will be at the 1000 Rep Challenge at Heritage Park Fitness in Harker Heights starting at 8AM

Come Cheer us on! (Bring donuts)

 

-OR-

 

Saturday's Class will be at 8AM (Inside)

 

WOD

Coach Billy's Choice

 

 

 

Friday 10 October 2014

Class times 0530 and noon only

WOD:

Outdoor WOD, coach's choice!

Have a safe 4 day!

Thursday, 09 October 2014

Support Barbells for Boobs!

                                                                            

 

WARMUP

Run 400m/Row 500

10 Pass Throughs

10 Around the World

Butt Kicks (down and back)

10 Air Squats

1 Rope Climb

Handstand Hold 30 sec

WOD

In any order Complete the following tasks, rest as needed between each:

200 meter sprint carrying plate

30 Calorie Row

60 Second Sled Drag or Push

60 Second Handstand Walk for Distance  or Handstand Hold

60 Second AMRAP Rope Climb

60 Second DB Farmers Walk holding the head of the DB

These should be all out efforts, if you leave thinking it was too easy then you didn’t push hard enough

 

Learn the Rope Climb with Jason

 

Learn the Handstand with Camille

Wednesday, 08 October 2014

 

 

Register for and/or donate to Team Centurion on our barbells for boobs page!

All Classes- 0900 will be at 0830
 

Team Centurion "The Black Ninjas" at the Texas Army ROTC Competition

WARMUP

Run 400m

10 Kip Swings

High Knees (down and back)

10 Air Squats

Butt Kicks (down and back)

10 Pushups

Lunges (down and back)

10 Pullups

 

 

WOD

AMRAP 10 Minutes

45 Thrusters (95/65)

45 Pull-ups

Tuesday 07 October 2014

 

 

 

 

0530 Coaches Bringing Sally Up

 

All Classes

 

Warm up:
Run 400m

3 rounds:

10 around the worlds

10 pass throughs

10 air squats

 

WOD

Hang Squat Snatch- 2 reps on the 2 minute for 20 minutes

 

Post WOD: 3 Sets of 8-12 DB Bench Press on floor and 3 sets of Windshield Wipers

Monday, 06 October 2014

WARMUP:
400m run

3 rounds
butt kicks down and back
5 burpees
10 air squats


WOD

“Bring Sally Up WOD” (95/65)

As soon as the song is over you will get a 10 second rest and then:

Run 800 meters

Example Video
Link to an example video.

Saturday 4 October

Saturday Wod at 10 am!!!  Following foundations class (8:30am)

Warm up: 

Run 400m
Round the world
Pass throughs
Leg swings
10 walking lunges each leg
10 burpees
10 Kip swings

Teams of 3:

75 ground to overhead 

100 pull-ups

200 box jumps

300 DU 

*teams must be coed*

Friday 3 October

ALL classes on this happy Friday!

T shirt order form still available online.... :)

Warm up:

Run 400m/row 500m

10 round the world

10 pass throughs

10 good mornings (PVC)

10 squats

10 push ups

10 inch worms

Bergener with pvc (as a class)

Workout of the Day

5 Rounds

10 Hang Squat Clean (135/95)

15 Burpees

Thursday 2 October

ALL classes today! :0)

* Don't forget about your Centurion *

 T-Shirts!!!

Warm up:

Run 400m/Row 500m

10 each: round the worlds

pass throughs

shoulder press (pvc)

Squats

Burpees

Inchworms

WoD

 EMOM 20 mins 

Even: 5 Strict Pull-Ups

Odd: 3 Shoulder to Overhead (205/135)